Posterior Tibial Tendonitis Rehabilitation Exercises
- Towel stretch: Sit on a hard surface with your
injured leg stretched out in front of you. Loop a towel
around the ball of your foot and pull the towel toward
your body keeping your knee straight. Hold this position
for 15 to 30 seconds then relax. Repeat 3 times.
- Standing calf stretch: Facing a wall, put your
hands against the wall at about eye level. Keep the
injured leg back, the uninjured leg forward, and the
heel of your injured leg on the floor. Turn your
injured foot slightly inward (as if you were
pigeon-toed) as you slowly lean into the wall until you feel a
stretch in the back of your calf. Hold for 15 to 30 seconds.
Repeat 3 times. Do this exercise several times each day.
- Heel raises: Balance yourself while standing behind a
chair or counter. Raise your body up onto your toes and
hold it for 5 seconds, then slowly lower yourself down.
Repeat 10 times. Do 3 sets of 10.
- Resisted inversion: Sit with your legs out straight and
cross your uninjured leg over your injured ankle. Wrap
the tubing around the ball of your injured foot and then
loop it around your uninjured foot so that the tubing is
anchored there at one end. Hold the other end of the
tubing in your hand. Turn your injured foot inward and
downward. This will stretch the tubing. Return to the
starting position. Do 3 sets of 10.
- Static and dynamic balance exercises
- Place a chair next to your non-injured leg and stand
upright. (This will provide you with balance if
needed.) Stand on your injured foot. Try to raise the
arch of your foot while keeping your toes on the
floor. Try to maintain this position and balance on
your injured side for 30 seconds. This exercise can
be made more difficult by doing it on a piece of foam
or a pillow, or with your eyes closed.
- Stand in the same position as above. Keep your foot
in this position and reach forward in front of you
with your injured side's hand, allowing your knee to
bend. Repeat this 10 times while maintaining the
arch height. This exercise can be made more difficult
by reaching farther in front of you. Do 2 sets.
- Stand in the same position as above. While
maintaining your arch height, reach the injured
side's hand across your body toward the chair. The
farther you reach, the more challenging the exercise.
Do 2 sets of 10.
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change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
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